TOP TIPS FOR A BIG SWIM

If you’re planning to take on the 5KM or 10KM marathon open water swimming events, there are a few things you should know before you dive in. These are challenging events that require a lot of preparation and planning. To help you succeed, we’ve put together some top tips that will help you get ready for the challenge ahead.

RACING IN HEAT

It’s important to be prepared for the race and stay cool before the start. For instance, if you’re participating in Oceanman, the race starts at 8:00 a.m. Remember that swim endurance performance can be impaired when temperatures exceed 29°C, so good heat preparation is crucial and can have a huge impact on your performance.

DURING THE RACE

When it comes to racing in hot conditions, PACING IS ESSENTIAL. It’s a good idea to assess your performance during the race and look at the negative split approach. This means that you aim to swim the second half of the race faster than the first half. This approach can help you conserve energy and avoid burnout, allowing you to finish the race strong.

DRAFTING

Drafting is a crucial aspect of open water swimming, saving up to 30% of your energy when done correctly. It is a smart racing strategy that involves entering the draft zone of another swimmer to swim faster, either behind their feet or off to the side of their hip. To maximize its benefits, match the speed of the swimmer being drafted and stay within the draft zone. Knowing how to draft effectively can significantly improve your open water swimming performance.

KNOW THE COURSE

It’s essential to take some time to get to know the course before the race to have a good idea of what you’re doing when you get in the water. You should familiarize yourself with the course layout, any potential hazards, and any markers or buoys that will guide you along the way. Having a good understanding of the course will help you swim more efficiently and avoid getting off course during the race.

PREVENT SWIM SUIT CHAFING

Swimming in salt water is a whole different game to swimming in a chlorinated pool, or indeed fresh water. If you’re going to be undertaking any long sea swim or marathon swims then pay close attention this could save you some serious soreness!

Waterproof medical or kinesiology tape – works very well to avoid chafing, especially under wetsuits, skinsuits, and some tech-swimsuits. Using skin lubricants like petroleum jelly, lanolin, or Body Glide may work for short but not for long sea swims.

FUELLING

The first step in creating a nutrition plan for marathon swims is determining your calorie needs. The number of calories you need will depend on your body weight, gender, age, and the distance you will be swimming. Generally, swimmers burn around 500 calories per hour of swimming. Therefore, for a 10 km swim that takes 3-4 hours, you will need around 1500-2000 calories. This is a good starting point that you can use to refine your marathon swim nutrition strategy.

5km Swim: To prepare for a 5km swim, eat enough the night before and have a complete meal 2-3 hours before the race. An hour before the race, have fast-digesting carbs like bananas or gels. During the race, one or two energy gels and some hydration at the boat station are enough to sustain you.

10km Swim: For the 10KM swim, we call it “feed the speed.” At least three days before the event, it’s important to add some slow-burning carbohydrates to your diet and ensure that you’re adequately hydrated. Any race that takes more than 90 minutes will require refueling, so proper nutrition is one of the most essential factors that can impact your performance during the race.

BEFORE THE RACE

Stay properly hydrated in the lead-up to the race e.g. the 2-3 days before

On the morning of the race, it’s important to have a plain, energy-dense breakfast about an hour and a half to two hours before you swim. This will give you the energy you need to power through the race.

DURING THE RACE

it’s essential to eat something quick like gels and chews at least every 30 minutes without losing too much time. This approach ensures you’re not taking in all the calories at once and helps you maintain a consistent energy level throughout the race. When it comes to nutrition, there’s no right or wrong way to approach it. You should do whatever works best for you and ensure that you bring food before you start to feel the effects of hunger. You should adapt your unique nutrition plan based on what works best for your body and helps you perform at your best.

The most common refreshments during the race are banana and orange slices, sweetened sports drinks, and water. Additionally, you can store some gelatins, sports chews, or gels in the back part of your cap or even in the extremities of your swim suit or skin suit. These carbohydrates can be very useful in helping you continue swimming efficiently and maintaining your energy levels during the race.

(10km x 30 Days – Final day)

SUMMARY

Long distance swimming can be incredibly rewarding, especially if it helps you accomplish something on your bucket list. That feeling of accomplishment is worth all the time and effort you put into your training.

It’s important to prepare well, plan ahead for the race, but avoid overthinking. you don’t need a perfect day, you just need to take action. It’s always beneficial to challenge yourself, push your limits, and enjoy the company of those around you. Remember, the biggest failure in life is not trying at all.

Good luck to all the athletes racing this weekend!

Pao